SUMMER SPECIAL TIPS

SUMMER SPECIAL TIPS

As the month of April   has started, the afternoon heat is increasing day by day. In country like India, the temperatures are comparatively higher in majority of the regions.

To balance work and health is the tough task to deal with. Ayurveda has a magical treasure of tips to keep you fit in the summer season.

Major health issues during the summer are- heartburns, eye irritation, eye dryness, urine infection, foot cracks, epitasis (nasal bleeding), mouth ulcers etc..

SOLUTIONS

·      Urine infection

Increase fluid intake like water, coconut water, cumin seeds and coriander seeds are very good for urinary infections. So drink the water boiled with these seeds which relieves the burning urine sensation. If not relieved, consult the physician.

·      Epistaxis-

Bleeding through the nose is the problem faced during the summer by children as well as the adults, due to the excessive heat and ultimately rupture of the blood vessels in the nose.

Pinching of the nose is the primary step for this problem.

Head low position is the other thing to be done.

Durva juice (botanical name- Cynodon dactylon),also known as Bermuda grass , can be administered in the nose to stop the nasal bleeding ,as it has blood arresting properties.

Apply cold water pack over the head.

·      Eye irritation

Due to the heat, problems like eye redness, dryness, burning, itching arise.

Apply cottons soaked with cucumber juice, rose water, cold water.

Have 1 tsp.of cow’s ghee and gulkanda each daily.

·      Heat burns and foot cracks

Skin is the one which gets affected during the summer.

Apply face pack made up of chandan powder, khus powder with shatdhaut ghrita (ayurvedic formulated ghee) to skin for heartburns and medicated cream, made up of gairik, resin, chandan powder, wax etc. to the foot cracks.

·      Mouth ulcers

Excessive heat causes mouth ulcers.

Reduce the spicy, fried contents in the meals.

Eat more fruits daily.

Apply a mixture of gairik powder with ghee and honey to the ulcer.

Drink milk mixed with 1/4^th tsp.of ghee in it.

In addition to the above mentioned remedies,prawal panchamrut,gulvel satva are the effective ayurvedic medicines to be consumed with gulkanda Or moravala to get rid of the heat hazards after proper consultation of an ayurvedic expert.

·      DO’S

ü Use scarf or cover the head while outside the home.

ü Increase the fluid intake.

ü Eat fresh fruits.

ü Consume fresh curd and buttermilk.

ü Have 1 tsp.eac of moravala and gulkanda daily.

ü  

·      DON’T’S

ý  Spicy and fried food items.

ý Drinking water just after getting back from outside.

Besides all the above measures, consult your ayurvedic physician regarding the health issues during the summer when required.

STAY FIT & ENJOY SUMMER.

Dr.Prajkta Kulkarni

Asst. Prof-Sharir Rachana

TAMV, Pune 

NUTRITION FOR “HER’’

NUTRITION FOR “HER’’

In today’s world, hectic lifestyle is a part and parcel   of everyone’s life. For a lady, so many roles are to be dealt with like mother, housewife, working as a professional and student and so on.

To meet these growing demands, she has to keep herself healthy, physically as well as mentally. For coping with the targets to be achieved, she should maintain her health in all possible ways.

Various dietary options are there for ‘her’to provide nutrition for the total health.

  Dietary Components for Health-

·       Milk and milk products

As all are aware, milk is a rich source of proteins, calcium, Vit.D.

Fresh yoghurt and buttermilk are the healthy options to be included in the meals daily. These provide Vit.B, calcium, phosphorus, riboflavin, vit.B12, which are responsible for the bone strength and for empowering the digestion and to enhance the immunity.

The other milk products are paneer, cheese etc...

·       Green vegetables

Green leafy vegetables are rich in folic acid, vit.K, betacarotene, magnesium and low in calories. Healthy option for the heart.

Folic acid helps to lower homocysteine levels to keep the heart healthy and also for reproduction. Magnesium is helpful in pre-menstrual syndrome.

Vegetables like spinach, lettuce, cabbage, broccoli, raddish, beet root leaves, fenugreek leaves are the healthy choices for salad as well.

·       Dry fruits

Dry fruits like almond, apricot, walnut, pistachios, and raisins are rich source of alpha lenoleic acid, proteins, vit.B and E, anti-oxidants like zinc and selenium. These help to decrease the complications of pre-menstrual syndrome, lower cholesterol levels, components like arginine and amino acids help to keep the energy levels high. These nutritious elements are also good for skin and hair .Don’t eat salted dry fruits.

·       Fruits

Fruits contain natural anti-oxidants which elevate the energy levels. Eating fruits daily is a highly recommendable food option, in between the meal timings, i.e. in snacks at teatime. Try to eat fresh fruits and not juices.

·       Soyabean and Flax seeds

Soyabean and flax seeds are a good source of proteins and omega 3 fatty acids. Soya nuggets,s oya milk, tofu are the soya derivatives. They are also helpful in hot flushes during menopause as well as for healthy status of brain. Flax seed chutney is a popular food item.

·       Corns

Rich in fibre content, so helpful in constipation.

·       Sprouts

Sprouts are the tiny, but nutritious dietary supplement, which are also popular for weight control.

Sprouts like bengal gram (chhola), green gram (mung), bean sprouts, lentil contain vit.C which help to protect cells from free radicals. These are also rich in vit.K, B, antioxidants, Manganese and phosphorus. These constituents help to reduce skin aging, enhance immunity and good for heart.

Salad and sprout soups are highly recommendable.

·       Ragi and oats

Ragi is rich in calcium and iron, whereas Oats are rich in fibre content. These elements provide nutrition to bones and also keep the system healthy.

·       Shatavari kalpa

Apart from all these above mentioned food elements, Shatavari kalpa (compound) is a rich source of energy and nutrition, a gift of Ayurveda, to keep the lady fit. It can be consumed 1tbsp. daily with a glass of milk twice a day. It is good for all ages and also in lactating females.

Balanced and nutritious elements improve the total mental, physical and spiritual health.

As woman is the backbone of the family, her health is the primemost important thing.

These healthy elements described earlier not only detoxify the body, but also rejuvenate the body and mind and enhance the immunity.

Dr. Prajkta Kulkarni ,

Asst. Professor,  Sharir Rachana

Tilak Ayurved Mahavidyalaya,  Pune

SUMMER SPECIAL TIPS

THE AYURVEDIC WAY

Hair is one of the fundamental elements among the various health components of the body such as skin and teeth etc.

It is the mirror of the healthy individual. Nowadays hair problems have got a vital place in health issues. It Is due to several aspects included in today’s lifestyle like irregular and unhealthy styles of eating, poor hygiene of hair, hereditary factors, hormonal causes, sleep related disorders and so on.

Even right from childhood, all are facing hair problems, which is a serious health problem in today’s world indeed.

It is specifically mentioned that the mistakes made by an individual, is called as Pradhnyaparaadha in Ayurveda. Many of such hair issues have the root in the diet and lifestyle of the person itself.

Hair problem causes can be categorised under 3 major heads as follows

Dietary, Behavioural, Psychological

1. Dietory causes-

 As diet or food is the basic of the 3 needs for survival, it definitely has a pivotal role in causing hair problems.

• Spicy, oily, junk food –which ultimately results in pittavruddhi- leading to hair fall and of course obesity, which is the major cause for hair fall and greying of hair.
• Atiksharyukta (excessive salty) food like wafers, pickles, salted dry fruits and sour food like sauces etc.
• Viruddhanna sevan- frequent  intake of food like curd, milk, rice and salt together, fruit-salad, ice-cream with fruits, bananas with milk, milkshakes, fish and milk etc..
• Excessive consumption of tea, coffee, aerated drinks, which disturb digestion and leads to acidity and then to hair and skin problems.
• Inadequate intake of calcium rich food like milk, ragi curd, buttermilk etc.

All these above dietary causes lead to vitiation of the pitta and vata dosha causing hair problems .Oily food leads to obesity (sthaulya), which blocks the channels needed for the nutrition of the hair, ultimately leading to the hairfall, greying and baldness.

2. Behavioural-

·         Atishrama (excessive exertion)

·         Sleeplessness (insomnia)

·         Excessive exercise or lack of exercise

·         Continuous exposure to temperature changes like air conditioner or heat.

·         While driving, exposure to dust, heat, wind which results in hair fall, splitting of hair etc.

·         Frequent use of hair dryer for wet hair.

·         Frequent use of artificial hair colours, dyes, gels, shampoos and lotions and frequent changes in   hairstyles.

·         Lack of hair hygiene

·         Lack of oil application to hair and improper combing styles.

·         Physiological conditions like nursing mothers (calcium deficiency in body), menopause (osteoporotic changes due to lowered calcium levels)

Above causes have major role in hair fall, dandruff and greying.

·         Some conditions like alopecia and baldness have hereditary as well as hormonal origin.

3. Psychological –

Krodha (anger), shoka (grief), bhaya, chinta (stress) lead to vatapittavruddhi  and also vitiation of other doshas and dhatus.It results in hair greying and hair fall.

Solutions for the hair problems

·         Try to have food with all rasas including bitter, madhur rasas etc.

·         Avoid tea, coffee, cold drinks.

·         Avoid salty, oily, junk, fried food.

·         Eat green and leafy vegetables like spinach, broccoli etc.

·         Eat fresh fruits every day.

·         Chew 1 -2 tsp. of black sesame seeds, which is good for hair.

·         Avoid viruddhanna as described earlier.

·         Have food rich in calcium like milk, fresh curd, ragi etc.

·         As properly cooked food is the key to healthy body, try to include various ayurvedic recipies and spices like cumin seeds (jeerak), fenugreek seeds (dhanyak) in cooking. This results in proper digestion and good health.

·         Have sound and adequate sleep.

·         Practice relaxation techniques like yoga, meditation, listening to music to lower the stress.

·         In Ayurveda, panchakarma technique like “Shirodhara” is available which is proven, quite beneficial for healthy hair. Consult the ayurvedic physician and get done seasonal panchakarma, which not only prevent diseases, but also keep the individual healthy like basti and nasya.

·         Ayurveda considers the hair as the mala (a by-product of the metabolism)of the asthi ,take necessary treatment by the ayurvedic physician for the conditions like alopecia and baldness.

·         Apply ayurvedic medicated hair oil to scalp and hair with gentle scalp massage.

·         Wash hair with ayurvedic hair wash powders, which keep the hair healthy.

·         Use scarves  or caps  to cover the hair to protect from  too much heat and wind

·         Consult the doctor for the conditions like alopecia as early as possible.

This article, in nutshell, suggests you to follow and live ayurveda for long, healthy, lustrous hair.

“Live Ayurveda & Be Healthy”

Dr. Prajkta Kulkarni ,

Asst. Professor,  Sharir Rachana.

Tilak Ayurved Mahavidyalaya,  Pune

NIDRA [sleep]

NIDRA  [sleep]

Nidra is one among the Trayopasthambha i.e the three life supports namely Aahar, Nidra, Bramhacharya.

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Nidra is natural activity ( swabhavik nidra) of all the living beings.

Merits And Demerits Of Nidra.

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 MERITS  OF SAMYAK NIDRA    DEMERITS OF ASAMYAK NIDRA

Sukha(Happiness)                         Dukha(Unhappiness),

Pushti(Good Physique)                   Karshya(Emaciation)

Bala(Power)                                  Abala(Weak)

Vrushta(Sexual Power)                  Klibata(Impotence),

Jyan(Knowledge)                          Ajyan(Illiteracy),

Jivita(Long Life)                           Ajivita(Death)

Utsah(Enthusiasm)

Drishti (Good Vision)

Varna (Good Complexion)

Agni-Dipti (Increases Digestive Power).

Take Good Sleep At A Proper Time &

                              Stay Healthy For A Longer Time.

10 TIPS FOR SOUND SLEEP

1.     Develop a Sleep Routine

Going to bed at the same time every night–even on weekends–helps set your internal sleep-wake clock and reduces the amount of tossing and turning required to fall asleep.

2.     Move It!

Be sure to wrap up your workout several hours before bedtime so that you’re not too revved-up to get a good night’s sleep.

3.     Change Your Diet

Cut out the food and drinks that contain caffeine—such as coffee, tea, soft drinks, and chocolate—by late afternoon. Make dinner your lightest meal and finish it a few hours before bedtime. Skip spicy or heavy foods

4.     Don't Smoke

smokers are four times more likely not to feel as well rested after a night’s sleep than nonsmokers are.

5.     Say "No" to a Nightcap

Alcohol disrupts the pattern of sleep

6.     Become a Luddite an Hour Before Bedtime

Put your gadgets away an hour before bedtime to fall asleep quicker and sleep more soundly.

7.     Hog the Bed

Kids and dogs are the biggest bed hogs and some of the worst sleepers. Both deserve their own sleeping space—and you deserve yours.

8.     Keep It Temperate, Not Tropical

A temperate room is more conducive to sleeping than a tropical one.

    9.  Go For a Black-Out

Light tells your brain that it’s time to wake up, so make your room as dark as possible for sleep.

   10.   Make Your Bed a Restricted Area

          Your bed should be associated with sleep —not work, food, or TV

Dr. Mrs.  Taranoom M.  Patel

Assi. Prof. Kriya- Sharir Dept.

Tilak Ayurved Mahavidyalaya,                                                                                                                                          Pune.